@oldnattychris @Koestrizer @dagill2
Thank you. Its been a rough few weeks. And its going to get harder. No doubt. Had my first gym session ins a while today.
I’ve given up on my coach as I can;t afford him. So I’m doing a basic peak. The main lifts will be:
W1 5x5 at 80%
W2 3x5 at 85%
W3 5x3 at 87%
W4 3x3 at 90%
W5 1x3 at 92%
W6 3x1 at 95%
These are all % effort. I have an idea on each what I want to do. And where I want to end up.
The assessories will start VERY high volume. 3x10 upper body days and 6x6 for the 2nd lift and then just max volume after that. Each week I’ll drop it a touch ad then week 5 will be main and 2nd lift ony with week 6 main lift only. Week 7 will be VERY light work. Not off - but not pushing it.
With that in mind - lift today:
press - 5x5 75kg. Hard had to really works for sets 4 and 5. BUT done.
Inc Bench 3x12 at 60kg - happy enough.
Pec deck - up and down from 4 plates to 9. This is just doing 12 reps until you can’t. Then going back down. It’s fucking awful. But it works.
Cable extensions - 2 sets of 8 then went all on a set of 5 with another plate.
Back - this is a neglected part of me. T bar row - and straight arm pull down. Super set. T bar was 80kg and 8 reps. Stright arm not sure and 12 reps. Then I went all on for a set and got 15 reps. I guess I should add more weight to the T bar for 8 reps really!